Healthy Living Tips from
The New Jersey Police Chief Magazine | May 2017
HEALTHY LIFESTYLE TIP : Diabetes — Cut Your Risk !
You Can Avoid or Reverse Pre-Diabetes
More than 1 in 3 Americans have pre-diabetes — and nearly 90 percent of people who have it don ’ t even know it . You ’ re diagnosed with pre-diabetes when your blood sugar is higher than normal , but not high enough to be considered type 2 diabetes . Unchecked , the condition can lead to type 2 diabetes , heart attack and stroke . But--you can prevent or reverse pre-diabetes by taking the following steps :
1 . Get checked . Often , there are no symptoms for pre-diabetes , so it ’ s important to ask your doctor for a blood glucose screening . Testing is especially important if you have family history of diabetes , are age 45 or older , are overweight or have high blood pressure , all of which are risk factors .
2 . Eat foods that are high in fiber and low in fat and calories , such as fruits , veggies and whole grains . 3 . Get 30 minutes of moderate exercise at least five days a week . 4 . Maintain a healthy weight .
If you ’ re overweight , you don ' t have to lose a lot of weight to improve your health . Losing just 5-7 percent of your body weight can slow or even reverse pre-diabetes — for a person who weighs 200 pounds , losing only 10-15 pounds can make a big difference and lower your risk of developing diabetes .
Making changes may seem tough , and while not everyone will be able to fully reverse pre-diabetes depending on risk factors , most people will be able to lower their risk through physical activity and healthier eating habits .
An important statistic : Without intervention , 15 % to 30 % of people with pre-diabetes will develop type 2 diabetes within 5 years — with numbers like that , it ’ s important to take action now !
The key to boosting your chances for success is to make a realistic plan and to set realistic goals . Start with one change in your diet and one new type of exercise activity . Remember to take it one step at a time , and stay patient . Permanent weight loss and healthier eating habits won ’ t happen overnight , but every step you take toward these goals will reward you with increased health !
For an appointment or more information about how Deborah Heart and Lung Center ’ s leading-edge technologies can improve your quality of life : 800.555.1990 or request info / an appointment : www . demanddeborah . org
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